This article contributed by my business partner at BasketballHQ.com (http://www NULL.BasketballHQ NULL.com) Kyle Ohman.

Self Belief and Basketball Success… how can we do better? One of the things that I love about basketball, and sports in general, is that it provides an equal opportunity to everyone. It doesn’t care what you look like, where you are from, how much money you have, etc. It only cares if you can play or not. 

The other thing that I love about basketball is that every journey is different. There are players like LeBron that have had the spotlight on them since a young age and have always been hyped up to be a superstar. There are also players like Damian Lillard that were continually overlooked until they proved themselves at every level. And, in between these two ends of the spectrum, there are countless stories of other players who have had a unique journey.

My path as a basketball player was definitely more towards the “overlooked path.” And even though I didn’t make it to the NBA, I was able to go from receiving zero college basketball scholarships to; walking on and eventually earning a scholarship at a Division 1 school, becoming a 1,000 point scorer, and then playing professionally in Europe. I don’t bring all of this up to pat myself on the back, but I do it to challenge any player that might read this article. 

Your path may not look the same as others, but that doesn’t mean you can’t accomplish your basketball goals. In fact, this is one of the reasons why I started Tampa Basketball Training (https://tampabasketballtraining NULL.com) and why I love working with basketball players of all levels.

 So here are three things that you should be focusing on as a player when it comes to accomplishing your basketball goals.

Basketball Mindset:  Try “Why Not Me?”

A lot of times, one of the biggest hurdles for players is their own mindset. This is especially true if a player doesn’t constantly have people telling them how great they are from an early age. It becomes easy to settle for an average basketball career and telling yourself that you weren’t blessed with some of the gifts that other players have.

This type of mindset will severely stunt your growth as a player and will drastically limit your basketball future. As a player, you need to have the mindset of “why not me?” Why can’t you be the next Stephen Curry, Klay Thompson, or Damian Lillard? And, regardless of whether you ever have that type of success or not, what are the negatives in believing in yourself? If you want to be successful, you need to remove all of the excuses (https://basketballhq NULL.com/removing-excuses-in-basketball) that you allow yourself to think on. 

It is up to you to believe in yourself at all times and prove that you belong as a player in whatever level of basketball you are aiming for. 

Belief Can Be Built and Earned With Hours

Success starts first with your mindset, but nothing gets done without hard work to back it up. If you want to be the best player at your school, in your area, make it to the next level, or whatever your goals might be, you better be able to match that goal with the level of work that it will take to accomplish it. 

I knew that my goal as a basketball player was to play Division One basketball and I believe that my worth ethic matched that goal. I would dedicate day after day to working on my game and I would choose to make the necessary sacrifices. This doesn’t mean that your life should be out of balance, but it does mean that you will need to set your priorities and make sure that they are lined up with your basketball goals. 

Also, if you are not sure of what you should be doing when you do get in the gym, get online and do some research. There are so many quality basketball websites (https://www NULL.listsforall NULL.com/best-basketball-websites/) out there that provide free resources or charge a small fee for expert instruction. Work smarter and take advantage of these basketball resources. 

Prove Yourself Every Time You Step on the Floor

Some people call it “playing with a chip on your shoulder” or “playing with something to prove.” Regardless of what term you want to use to describe it, it is up to you to make sure that people know you deserve to be on the floor. Every time you step on the floor for practice, workouts, pick up, etc., have the mindset that you are the best player in the gym and then prove it by having a business-like mindset. 

There is a time for having fun with your friends and teammates, but when you get on the court, it needs to be all business. Don’t leave any doubt in anyone’s mind that you are a high-level player and deserve to be there.

Basketball Resilience and Sticking To It

It is easy to sign up for something that you want to do, the hard part is sticking with it when you don’t see how it is possibly going to work out. During my Freshman year at Liberty University, I tried to walk on to the team. I was one of the finalists but didn’t end up making the team. At that point, I could’ve told myself that I gave it my best effort and it didn’t work out; there is no shame in that. But I knew, I knew that I was good enough and I believed that God had a purpose for me in continuing with basketball. 

So I kept working on my game, I played intramurals, and then in the spring I went and talked to the coach and asked him if I could work out with the team. Long story short, he said yes, and I went on to become a scholarship player, a 1,000 point scorer, one of the best shooters in the country, was able to play professionally, and have been able to work with basketball players from all around the world. 

There is going to be a time in your playing career where things are not going the way you want them to, and you will be confronted with a decision to continue on or pursue something else. There is nothing wrong with pursuing other things in life, but if you truly believe that you are good enough to play and that playing basketball is your passion, I would challenge you to double down and go for it. Don’t let anyone else tell you what you can or can’t do, keep working, keep grinding, and make it happen. 

Conclusion

I hope this article has fired you up and motivated you to pursue all of your basketball goals, it is important to remember that there is no secret formula though. You may do everything right and still not make it or accomplish all of your goals, BUT, you just may. So go pursue your basketball dreams and turn them into a reality. Why Not You?

What:  Basketball Vertical Training For Austin Youth Basketball Players

When: 12/8/2019

Where: Fitzhugh Baptist Church Gymnasium

Who:  Presented by Rusty Gregory and Chris Corbett for Athletes Age 10-18

Why:  Athletes Need to Learn Explosiveness and Vertical Training In A Safe and Scientific Manner That Produces Results

How Much:  $49, $39 with early bird discount until 10/29

*This Clinic Will Also Include a Course With Videos Of The Exercises We Cover*

Have you ever dreamed of increasing your vertical jump but didn’t know where to start? Like the rest of your game, carefully executing a well-designed jumping program will help you reach your potential and improve your game. Players like LeBron James, Michael Jordan, and Zhaire Smith have tremendous innate ability, but their attention to detail in the area of jump training further adds to their success on the court.

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Why Everyone’s Fascinated with Vertical Jump Training

For those who refuse to vertical jump train, good luck! A good to great vertical jump improves your ability to finish at the rim, contest shots on defense, rebound, and oh yeah, throw it down when you play for your local high school; all very important and exciting to the game of basketball. Developing your “vertical” will help off-set other areas of your game that need work. Once you improve your weak areas, your game will elevate to another level. Without the ability to get off the floor, you better be very skilled in every facet of the game in order to make up for it. Hopefully, your skill will override your inability to jump and you will be able to have some success. Obviously, this is not the preferred route. For the purpose of this article, jump training will be used synonymously with plyometric training.
By nature, jumping is a plyometric activity; meaning, your muscles are placed in a stretched position then immediately contract. Imagine lowering your body to go up for a rebound. Once you reach the lowest point of your decent, you pause momentarily, then immediately explode into your vertical jump. The level of explosion that occurs will depend largely upon the attention you have placed on training.
Your ability to jump, good, bad, or otherwise, is a function of your strength, speed of movement, and your body weight. This is power related to your body weight. Power = Work/Time. If you improve your leg, hip, and core strength, the speed in which you perform the jump, and your weight decreases or stays the same, your vertical jump will increase. The faster, quicker, and stronger you are, the more effective you will be in any physical endeavor. As you know, this is especially true in basketball.

Plyometrics – History and Basics

Plyometric training, jump training as it was called at the time, dates back to the 1920s. It began gaining significant recognition with Olympic track and field athletes from eastern countries when they demonstrated success in the 1960s with their training methods. It wasn’t until 1975 that track and field coach, Fred Wilt, coined the term plyometrics to define this form of training. This became more mainstream over the following decades leading up to today where it is expected that athletes employ such a program. Almost all sports benefit from plyometric training, especially basketball.

Common Questions for Basketball Jump Training

When looking for a vertical jump program that is best suited for you, it’s important to stick to the basics. There is no need to get fancy and elaborate with a particular program or with high-dollar equipment. At the end of the day, the fundamental element in training is system overload. Does the workout program you will be utilizing properly overload the muscles, energy systems / intensities to meet your training goals AND is the program safe? It is not uncommon to encounter questions and challenges along the way in your training. Here are a few with a brief answer that follows:
1. Should I have a strength base in order to start a plyometric training program? Plyometric training is ballistic in nature and can stress the body to the point of injury if proper precautions aren’t taken. Therefore, the primary benefit to having a strength training base prior to plyometric training is that the stronger you are, the less likely you are to be injured. However, if you have been playing the game of basketball for any period of time, I am sure you have realized that basketball is a “plyometric” sport. It requires constant running, changing of direction, jumping, etc. A jump training program will augment your jumping ability and a strength training program will serve as an enhancement to your jumping ability, strengthen your skill to finish at the rim with contact, box-out, win possessions with 50/50 loose balls, improve confidence which leads to a much more aggressive, faster style of play, and help prevent injuries from occurring. In other words, strength training and jump training play off of each other and the key here is to do both!

2. What do I do if I don’t have access to a gym to train in? Although it’s nice to have access to a weight room or fitness facility for the use of its equipment or a basketball goal to target touching the net, backboard, or rim, they are not a necessity. A great jump training program requires little to no equipment and can often times be performed at home.

3. How do I measure my improvement? Feel free to use a Vertec or Probotics Just Jump System if you have access to either one, but if you don’t, try the following. If done correctly, it can be just as accurate.
A. Stand sideways next to a wall.
B. Reach as high as you can with your arm closest to the wall while standing flat-footed.
C. Have a friend place a marking on the wall with a pencil or piece of tape to determine the highest point where your finger tips reach.
D. Then, perform a standing vertical jump with your friend marking the highest point on the wall that you touch with the same method that you used to mark your reach on the wall.
E. Repeat several times and select the highest jump you perform.
F. Measure the difference between your standing reach and your jump reach to determine your vertical jump height.

4. How often should I jump train? This all depends on how often you are playing basketball and what you do during the off-season. Are you playing year-round basketball on a school and select team, or do you take time off during the off-season? Do you play other sports during basketball’s off-season? Today’s approach to year-round basketball / other sports renders it very difficult to participate in a plyometric training program and still get the rest and recovery you need to see improvements and not be injured. If you engage in a true off-season and are not playing any organized sports, jump training should be performed 2-3 times a week with at least 48-hours of recovery time between workouts. Plyometric workouts can be more intensive than playing basketball, so it is imperative that you get the recovery time that your body needs. Also, make sure that your program is progressive in resistance and / or volume (sets and repetitions).

5. Should I train with Olympic lifts and what are the risks? The very nature of an Olympic lift is to create explosive power that can be useful for enhancing your basketball game, however, with that comes an injury risk that should not be taken lightly. More often than not, these lifts are treated as exercises not like the sports that they are. Both the Snatch and the Clean and Jerk have over 30 coaching points, more than the quarterback position in football. Progression exercises of these lifts can be performed ONLY if proper technique is used and qualified personnel (USA Weightlifting Advanced Sport Performance Coach) is available to assist and instruct you; Clean Pulls, Push Press, and Plyometrics (example of plyometric exercises only).

6. How do I know what jump exercises are best for me to perform? Specificity, specificity, specificity! Your body adapts to the type of training in which you engage. A training program that includes jumps (off two legs, one leg, etc.) and muscle strengthening exercises that train similar movement patterns and energy systems (strength and power, not endurance) is your friend and should be utilized frequently.

Benefits of Jump Training Other than the Dunk

Nothing can change the momentum of a game or excite a crowd like a thundering dunk. It has become such a measurement of athleticism that many think that their rite of passage occurs with their first dunk. The thought that at some point you could be providing this exciting game-changing event is great motivation to train specifically for that time. However, once you realize that jump training can benefit other areas of your game, it becomes more than just a dunk, it can transform you as a player. The following are additional benefits to improving your vertical jump through plyometric training. Imagine:
1. that you improved the quickness of your first step to the point you were beating defenders off the dribble routinely;
2. that you were better at second chance rebounds because you were jumping higher and quicker;
3. that your defensive quickness improved such that your coach had you defend your opposition’s best player;
4. that your change of direction become so quick that you regularly beat your opponent to the point of attach; and
5. that your new found general explosiveness were to breed a confidence and an aggressive mindset such that it had a profound impact on your game.

Goal Setting: A Recipe for Success

Setting S.M.A.R.T. goals is essential for success. It stands for Specific, Measurable, Action-based, Realistic, and Timely. Goals that do not measure-up to this standard and are set without an accountability buddy or group often fall apart and go unrealized long before goals would otherwise be reached. Almost always, this leads to loss of motivation to train and virtually no improvement at all. Living Wheat-Free for Dummies (Ch. 5, pp. 70-74) can help you with setting S.M.A.R.T. goals.
Setting S.M.A.R.T. goals for increasing your vertical jump is no different and can be just as effective as setting S.M.A.R.T. goals for weight loss, earning an “A” in math class, or implementing stress management practices into your life to alleviate stress. It is a matter of staying committed to the process. Keep in mind that with individual differences such as a different amount of fast twitch muscle fibers, recovery times from workouts, body weight, training experience, etc., different results will be realized. Therefore, be wary of any claims on products that “guarantee” results. There are just too many variables to substantiate a “guaranteed” claim.

Factors Affecting Vertical Jump Improvements

As a middle or high schooler, there are three different areas that will affect your jumping ability and how it progresses over time. First, there is a natural improvement as you age and physically mature. This development may account for several inches (3”-5”) in progress even without training. During this time, you will become stronger and more powerful. This can be attributed to the hormone explosion during the phase of life we call puberty. I have a client who stopped lifting for nine months due to an injury and when he returned to the gym he was 10% stronger in several of his lifts for having done nothing. But keep in mind, your opponent is developing just like you and this will not be enough to “put you in the lead.”
Second, the saying, “practice makes perfect,” is only in your best interest if you are practicing perfect form. Otherwise, whatever you practice becomes better, even if your form is terrible. So, similarly to your basketball shooting form, learning to swing a golf club or baseball bat, perfecting your vertical jump technique over time with good quality repetitions will lead to improvement. It some estimations, this technique upgrade can lead to an additional 2”-5” on your vertical jump.
Third, as mentioned earlier, strength and power complete the vertical jump maximum improvement formula. Once this is added to the hormonal explosion during puberty and technique perfection, serious improvement will be realized. Imagine you start off with a 20” vertical jump and gain 4” in each area; a 32” vertical, or 60% improvement. By anyone’s definition, that’s impressive!
Jump training, like all other types of training, requires an all-in mentality. When you don’t come to your workouts with an intense desire to jump higher, chances are, you won’t. Here are three sticking points that can prevent you from reaching your vertical potential:
1. Lack of Training Consistency – Performing your workouts when you can as to making it a priority will only get you discouraged because of your lack of improvement;
2. Lack of Maximum Effort During Workouts – It is easy to “slack off” when fatigue sets in but pushing through during these times of your workouts will lead to the best results. No one ever increased their vertical jump by training with 50% effort; and
3. Not Connecting Training to Your Game – Do you extend at your top height on every rebound, every block attempt, and every layup? Basketball itself provides for an excellent jump training workout, but it is not enough. Transferring your jump training to game-like situations is what it is all about.

Conclusion

Vertical jump training has inspired many to become the next great dunk champion. Although this has its appeal, there are many other areas of the game that stand to benefit from a great vertical jump. Understanding basic principles, setting S.M.A.R.T. goals, and having a program in place are essential elements in developing an explosive vertical jump that will improve your overall game. A commitment to excellence and maximal effort while training is required for optimizing training effect. So, train hard, have fun and watch your game elevate to a whole new level.
“People ask me if I could fly, I said, ‘yeah … for a little while.’” – Michael Jordan

Rusty Gregory, MS, CSCS is the coauthor of Living Wheat-Free for Dummies (Wiley Publishing). He received his B.S. (Commercial and Industrial Fitness) in 1989 from Texas Tech University and his M.S. (Kinesiology) in 1991 from the University of Michigan. In 1991, he began his personal training business in Austin, Texas, and became a Certified Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association (NSCA). In 1995, he opened Forte Personal Fitness, a private personal fitness studio where he trains athletes from a multitude of sports and people of all ages, health backgrounds, and physical limitations.

Disclaimer: The purpose of this article is to assist male and female youth basketball players in enhancing his or her jumping ability. With any physical training program injury is a risk. Consult with your licensed physician or healthcare provider before beginning a training program for his or her professional advice regarding the program in which you will be participating. Always be smart with your training, learn to jump higher, and most of all, HAVE FUN!

(https://austinyouthbasketball NULL.leagueapps NULL.com/camps/1365127-vertical-jump-training---clinic-and-course)

Tired of not knowing where to start your workout program?   Scared of the squat rack and deadlifts?   Want to prehab injuries and increase athletic performance?   Are you a parent of a basketball player who wants kids to learn form and function before getting seriously hurt in the weight room?

Attend our Basketball Strength 30 Day Body Weight Workout

When:  Sunday, November 10, 2019, 3 pm

Where: Fitzhugh Baptist Church Gym

Why:  Because healthy basketball strength starts here.   You can, You will.  You must.

Who For:  Any basketball athlete ages 10-40 who cares about strengthening health and performance safely.

Who By:  Rusty Gregory is Chris Corbett’s pick for the top personal trainer in Austin.   He is uniquely committed to the health of young basketball players and has the highest education and lifelong learning path to back it up.   Rusty is conservative on the risk/reward ratio of exercise science and Chris views him as critical to the path of young basketball athletes pursuit of greatness.  Chris and Rusty have identified the problems, the challenges, and the opportunities for creating basketball strength.   Bodyweight exercises serve as the foundation, and entry ramp to healthy lifting.   Rusty has crafted the solution to your ambition and backs it up with a scientific program.   Once a serious weightlifting program begins, these exercises should still remain part of the program and also serve as the no excuses opportunity to work out, regardless of location etc.  You can check him out more here at www.Rustygregory.com (http://www NULL.rustygregory NULL.com)

Price:   Register Now –  $33    Register Later: $43

(https://austinyouthbasketball NULL.leagueapps NULL.com/camps/1364905-bodyweight-basketball-strength-clinic-and-30-day-challenge)

Registration to first 40 people includes video course to support the efforts of your athletes well after the clinic ends. 

The course is a $49 value.   

The 30-Day Workout Challenge (The Challenge) is a basketball-specific workout program designed to initiate your off-season basketball training plan. It will help create a foundation of strength in preparation for other more advanced training programs in this series (e.g. resistance training program, vertical jumping workout program, and plyometric program). Additionally, many of the exercises in The Challenge, strengthen muscles that will be used in the game of basketball. The Challenge Clinic will be accompanied by the by video course demonstrating proper exercise technique.

Rest Periods: NO rest between exercises or after sets where a rest time is NOT given. Rest between sets is listed next to the exercises.

Disclaimer: The purpose of this program is to assist male and female youth basketball players in enhancing his or her strength and power for the game of basketball. With any physical training program injury is a risk. It is imperative that the program be adhered to as stated for maximum results and a reduction in that risk of injury. Consult with your licensed physician or healthcare provider before beginning this training program for his or her professional advice regarding this program and your involvement in it. Train smart and hard and most of all, HAVE FUN!

Follow the program as it is written … Train hard and enjoy the process! Maximum Effort = Maximum Results

Rusty Gregory, MS, CSCS is the coauthor of Living Wheat-Free for Dummies (Wiley Publishing). He received his B.S. (Commercial and Industrial Fitness) in 1989 from Texas Tech University and his M.S. (Kinesiology) in 1991 from the University of Michigan. In 1991, he began his personal training business in Austin, Texas, and became a Certified Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association (NSCA). In 1995, he opened Forte Personal Fitness, a private personal fitness studio where he trains athletes from a multitude of sports and people of all ages, health backgrounds, and physical limitations.

Monday, January 20, 2020 (MLK Day Holiday)

Ready to Fine Tune That Shot And Get Up Hundreds of Shots?

Join Us At

The Basketball Shooting Clinic

Morning Session 9am to Noon (Ages 9-12)

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$45

FITZHUGH BAPTIST CHURCH GYMNASIUM (http://www NULL.fitzhughbaptist NULL.org/contact-suggestions NULL.htm)

Strictly Limited To First 22 Registrations Per Age Group

 Camp Director Chris Corbett is known as Austin’s best shooting coach and has designed this clinic to review shooting fundamentals, discuss in – season shooting tweaks and also to share slump-busting tips and confidence builders.  And tons of reps… getting buckets!

This is not a factory type camp.  We are focused on a strict review and repetition of the fundamentals of great shooting:

• The Importance of “Ready on the Catch”

• Hand Position on The Basketball

• Being Assertive and Conveying Openness to Teammates (Without Being A Pest)

• Intuitive System for Determining Whether to Shoot or Not

• Why Footwork is The Real Key To Shot Preparation

• The Importance of Legs in Developing Consistency and Extending Range

• Follow Thru – Taking Ownership of This Critical Skill

• Takeaway Plan For Your Season

• Fun- Bring the Fun Back To Shooting

There will be contests, music, prizes and The Introduction of 10 Shooting Drills.  Players should expect to get up hundreds of shots and reinforce fundamentals critical to their shooting success this season.

Most players are not working on their shots as school practices are typically devoted to conditioning, offensive plays, traps, and schemes.  Be the player who makes the offensive scheme work.  Knock down open shots with a level of consistency that inspires your team and coach.

***There are no refunds on camps unless we have doctor’s note at which point credit is issued.   We hold the spot and may or not be able to fill it after you wish to cancel.****